Recovery Nutrition for Young Athletes

3 R’s of recovery nutrition – Refuel, Repair and Rehydrate

As I mentioned in an earlier article, “Protein powders – To shake or not to shake”, I was fortunate to sit in on a nutrition session recently at the Victorian Institute of Sport (VIS). The focus of the talk was on the 3 R’s of recovery nutrition – Refuel, Repair and Rehydrate for triathletes. Athletes in other sports can also follow these principles of recovery nutrition, just noting that timing for recovery is less critical for athletes not training or racing again within 24 hours.

Key VIS recommendations [1] included:• Athletes should refuel with 1-1.2g of carbohydrate per kg of body weight as soon as possible after training (within 1 hour).• Athletes should repair with 10-20g of protein as soon as possible (within 30 minutes) after training.• Athletes should rehydrate with 150% sweat loss over the 2-6 hours following exercise.
These recommendations are also highlighted in the Australian Institute of Sport (AIS) recovery nutrition factsheet [2].

Refuel

• It is important for athletes to refuel carbohydrate stores, particularly for those in endurance or high intensity sports.• This is because carbohydrate is the major fuel source for exercise, and the major source of carbohydrate during exercise is the muscle glycogen stores.• The greater the muscle glycogen stores, the longer the exercise time to exhaustion.• If carbohydrate stores are not adequately replenished after training or racing, muscle glycogen stores can become depleted and this can lead to fatigue, poor concentration, sub-optimal performance and reduced immune function [1].

When and how much do athletes need?

• The VIS recommends 1-1.2g carbohydrate per kg of body weight as soon as possible after training (within 1 hour).• Timing is particularly important if the time between training sessions is less than 8 hours. Note that timing may not be as critical for other athletes training only once a day.• Carbohydrates should be sourced from the moderate to high glycaemic index (GI).• See List 1 below for examples of snacks providing 50g of carbohydrate.

Rehydrate

• It is important for athletes to rehydrate after training to replenish loss from sweat.• Be aware that sweat can vary each session depending on temperature, humidity and exercise intensity.• Tips for hydration include:– Start your sessions well hydrated.– Sip fluid regularly during training.– Drink with every meal and snack.

When and how much do athletes need?

• The VIS recommends for every 1kg lost, to drink an additional 1.5L over the following 2-6 hours.• Use scales before and after exercise to estimate sweat loss.

The AIS [2] notes also that fluid replacement alone will not guarantee rehydration after exercise.• There also needs to be replacement of electrolytes lost, particularly sodium either via food or fluid to provide the necessary hydration balance.• The optimal amount of sodium for rehydration balance is 50-80mmol per L which is usually more than that offered in sports drinks. Athletes are therefore advised to also consume everyday foods with sodium with their hydrating fluids post exercise.• Athletes can simultaneously meet their refueling, repair and contribute to their re-hydration goals by consuming fluids that also provide a source of carbohydrate and protein eg. flavoured milk. See “Protein powders – To shake or not to shake” for a healthy chocolate milk recipe perfect for recovery nutrition!